WOD Blog
 | Thu, Jul 6 2023 |  |
| SHRED 7-6-23 | METCON 7-6-23 | WARM UP 7-6-23 | PLIABILITY (COOL DOWN) 7-6-23 |
METCON 7-6-23
(Reps, Rx+, Rx2, Rx3)
4 Rounds for MAX reps (24 minutes)
1 min C2 Bike AMRAP
1 min-50 Double Unders
1 min Ski AMRAP
1 min-Run 150 m
1 min-Row AMRAP
1 min-20 Sit ups (no anchor)
Score=all AMRAP movements added together. Start on different stations to share machines!
Rx: As written
Rx2: Sub 75 Singles
Rx3: Sub 50 Singles
MODWOD 1: 40 Singles or Plate Taps, 100 m Run, 15 Sit Ups (anchored)
MODWOD 2: 30 singles or plate taps, Run-80 m OR 5 Calorie Assault Bike, 10 Assisted Sit Ups or 20 Incline Mountain Climbers
| 1st | 144 Rx | Molly R Thu, Jul 6, 2023 | | 2nd | 172 Rx2 | Taeja Thu, Jul 6, 2023 | | 3rd | 135 Rx2 | Karlene Thu, Jul 6, 2023 | | 1st | 202 Rx | Shane Thu, Jul 6, 2023 | | 2nd | 133 Rx | Vince Thu, Jul 6, 2023 | | 3rd | 179 Rx2 | Colby Thu, Jul 6, 2023 |
| Vince | 133 Rx | | | Shane | 202 Rx | | | Colby | 179 Rx2 | | | Molly R | 144 Rx | 5 DU left | | Keith C | 120 Rx2 | | | Garrett N | 167 Rx2 | 75 singles, everything else normal | | Taeja | 172 Rx2 | Couldn’t do DUs… wore the wrong bra 🙄🫠 | | Karlene | 135 Rx2 | |
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WARM UP 7-6-23
(Check In)
Machine-30/25 calories (within 3 min)
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Jump Rope-20 ON/10 OFF x 6 sets
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Inchworm + Upward Dog-3 reps
Spiderman + Thoracic Rot-5 reps R/L
Downward Dog-30 secs
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Explain cardio WOD
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COOLDOWN-Pliability Short Routine
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